15 MIN COMPOUND LEG WORKOUT with Dumbbells at Home | Follow Along
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
- 15 minute lower body compound leg workout comprising of compound movements to work many muscles at the same time! Quads, hamstrings, glutes all working along with core!
This follow along workout is perfect to save for those days when you have limited time and simply want to target the lower body!
Simply follow along.. the timer will be on for 40 seconds of work, 20 seconds rest!
Many of the exercises are performed X 2 before we move to combinations of exercises and finishing with a quick burn out of sumo squats!
All you will need is a pair of dumbbells and a mat (for stretching at end and to set dumbbells on if needed!)
The dumbbells I am using for your reference are 12.5 kg each!
* HIGH SQUATS
* HIGH SQUATS
* LUNGES (one side)
* LUNGES (switch)
* SUMO SQUATS
* SUMO SQUATS
* ROMANIAN DEADLIFTS
* ROMANIAN DEADLIFTS
* LATERAL LUNGES (one side)
* LATERAL LUNGES (switch)
* SQUAT TO RDL
* LUNGE TO CURTSEY (one side)
* LUNGE TO CURTSEY (switch)
* SUMO TO LATERAL
Finisher: 20/10/10
SUMO SQUAT DROP SET
2 x dumbbells
1 x dumbbell
Bodyweight only!
Take each movement at a pace to suit the weights you have and aim for full range of motion as best you can!
During the high squats, push hips back and aim for depth that is comfortable.
During the curtsey to lunges, aim for hips to remain facing forward at all times.
During the sumo squats, aim to really push hips back and push through heels to rise!
Let’s work those legs!!
🔥🔥🔥🔥
Cx
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▶ My NEW 10 Min UNBROKEN Abs Workout: • 15 MIN ROCK HARD ABS W...
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: • 20 MIN SOLID ARMS & SH...
Equipment I use in my workouts:
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Caroline Girvan
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases - กีฬา
I am feeling blessed, to living in an era, where contents like this are free❤️...
I feel you!
That just means she's prepared to give her time to you for free, or she's hoping and praying someone gives her money for her hard work.
Definitely
@@michaelonkeys3068 YT pays her through ads......
@@michaelonkeys3068 she has over 1M subscribers.. she's getting paid!
You're definitely the best fitness TH-camr out there for people who need strength/weight training at home.
Agreed
Agreed
I got a ❤️
The very best
Yes!
Caroline with 12kg dumbells: actually working out
Me with 3kg dumbells: vibing to the music
Lol
@@reneagreenfield1312 really funny so agree
Im vibing with 2Kg
I mean 👁️👄👁️ *get it*
😭 well at least u are not struggling with 2kg dumbbells
I like that you don't talk during the workouts
I did this yesterday with 8 and 15lb dumbells. My legs are killing me today. But you know, in a good way. Caroline you don't get enough credit. You are amazing. Thank you for these workouts. As a stay at home mom with 4 kids, I appreciate you.
I’m also a stay at home mom with 4 kids. I’ve been really enjoying her workouts. I also felt so sore after my first leg session . 😅
When I press play on a Caroline Girvan video, it’s like I step into a time machine that instantly transports me, in the case of this video, 15 minutes into the future. That’s how fast time flies by when doing her workouts.
Yes...doesn’t time fly when you are enjoying yourself! Have a great workout! Matthew
I am betting right now that Caroline will have 1 million subscribers, super duper soon. I woke up this morning and she had 5,000 subscribers more then the afternoon before! She is gaining subscribers, literally by the second, and I don’t see it stopping anytime soon. I can’t believe her first video was only 8 months ago! She’s rocking it! She posts soooo frequently and gives us VERY HIGH quality workouts, which we really appreciate. Thank you so much Caroline for your constant effort and hard work! It DEFINITELY shows that you care! You go girl!!
Hi...yes everything about Caroline and her channel is just so brilliant! Definitely heading for 1 M subscribers soon...and so very well deserved! Caroline is the best of the best! Matthew
OMG you are actually right... 4 months later she is about to hit 1 mil
You are now right, we are 1M
6 months later- 1.1M ❤️✨
and now 2.11million!
0:57 high squats
2:00 2nd high squats
2:55 lunges one side
3:59 lunges other side
4:57 sumo squats
5:57 sumo squats round 2
6:53 Romanian deadlifts
10:57 RD round 2
8:54 lateral lunges side 1
9:57 lateral lunges side 2
10:54 squat to RDL
7:02 lunge to curtsey s1
12:55 lunge to curtsey s2
13:56 sumo to lateral
14:57 sumo squat sets
15:21 1 dumbbell
15:40 body weight only
Loved this workout saving for future reference!
finally - an effective leg workout that's short enough to squeeze into a busy day! normally I like to work out longer, but I will definitely return to this whenever I have less free time. my legs feel on fire in the best way possible (:
Ever since I started doing Caroline’s weighted workouts I’m really noticing how much more toned I am. Especially my arms and legs. Caroline, your workouts make me feel so strong and empowered!
It should exist an option to put 1000 likes... this is a very short and effective lowerbody workout, one of my favorites
this woman is killing me😭😭
😭😭
Killing us all😅😅😅love it
The part where she had to pause during the sumo squat pulses was actually kind of comforting when normally the instructors make it look easy.
this one will be perfect for my leg day on friday! thank you again for blessing us with all your workouts 💕
Hi Aleksandra...hope you enjoy it when you do it! I’ll save it for tomorrow morning! Matthew
Her squats were so flawless... I've always struggled with getting the right form and especially when I'm getting tired
Wow!!! Had my legs shaking at the end!!! Loved it 😘 The intense music at the start was perfect for the heavier weights. Then ended on a perfect upbeat with my legs shaking but a huge smile on my face. Thank you for everything you do to help women become stronger 🙏🏽
She is so different from others; she provides us with a stretch after workout others just complete the exercises and ends the video, for stretching we have to watch another video. But she is just so amazing. I am really glad to be a subscriber of her.
This was such a good workout! I’m 20 weeks pregnant and want to avoid excess weight gain. Loved it I’m sore already!
I am by no means in shape but I am slowly feeling less tired/weak when I do these exercises. Progress! ❤
OMG!! I cant wait for tomorrow...I love compound movements. They keep me sooo focused.
Everyone is noticing my arms definition! Thanks Caroline, but I hoping to get the same results for entire body. Lots of love to you Caroline.
Thanks a lot for your videos Caroline. The only person I have been followed along for girl's workouts as they are not "too light". Normally the others often focuse on glutes, big butts and tone arms. I love how you use dumbbells to make us - women in the world - get stronger everyday. Mass of love from Vietnam 🇻🇳 🇻🇳🇻🇳
Subscribed
Woman power. Fantastic! I used 15 lb weights and felt it in my lower back. If I keep doing this once a week my back will get stronger.
Impossible rest day with Caroline😅 .... She continually stimulates us!!!!
Literally impossible, just finished this and the 30mins cardio😂
The 15 min workout is great for those who r getting back on track after a break... Like me... N for those who are hard pressed for time... I hope that each person who comes to this channel stays on n dedicates their time to feeling healthier n happier...
Thanx Caroline... U just r the best! Love u 😘🤗
Thanks Caroline for remaining consistent and always providing workouts that are excellent quality and effective!
Not gonna lie, I struggled and powered through the workout but that speech at the end really helped encourage me to try again next time and see how much stronger I can get! Thanks!! ❤💪🏾
Will only be doing this workout tomorrow, just came to watch ads and to comment, naturally 💪🏽. Thank you Caroline 😊
Hello Nonto 👋👋, Me too. I just want her to keep reaching more homes with a better YT algorithm. ✊✊🙏
Hi Nonto....hope you have a great workout! I enjoyed this one which I did this morning! Enjoy the rest of your day! Matthew
I completed this workout 2 months ago. Today I did this workout after your 30 minute kettlebell. I know I'm in much better shape I was able to complete both of them and still feel like I had energy to do a little bit more.
Me too Heather!! Shows how far we have come!! I think we will be ready for what's instore with Epic Heat!!🤩
@@melinda5610 I'm just glad that the workouts are a little bit shorter . It was a little difficult to do 15 to 60 Minutes 5 days a week
@@heatherpoletti6692 I do like the 30 min ones..they fly by. I've gotten so used to the 45 min ones tho that I still want to do the add on to make it atleast 45 min😆. But the 30 min are much easier to fit in for sure! Especially with spring and summer coming!
@@melinda5610 I'm doing add-ons also. I was hoping she would do shorter workouts as summer is approaching.
@@melinda5610 it's nice that she's giving us options between doing epic 2 again or the Kettlebell series and other workouts that she's going to post
Day one of starting again my dumbbells workout. Couldn't find any workout channel better than Caroline Girvan. Big big big love for you and stay healthy everyone!!
Wasn't able to workout for 3 weeks so this 15 minutes of back into legs was perfect. My legs are shaking and I am sure will be weak tomorrow. Thank you for giving me so many options that fit into all strength levels for free. You are amazing
I LOVE 15 min concentrated videos - I have a toddler who always manages to wake up when I do longer workouts! And love that music!
Excellent Catherine!! I’ve been there alright and know shorter workouts are great!! 💓👊🏼
I love these fifteen minute workouts with weights!! I stay focused and I love your straight forward clean style!
I love her workouts so much and I love that even she gets tired and she smiles throughout the workout. LOVE it
You are like my personal trainer from thousands miles away but teaching me every move properly. Thank you so much.
I don't particularly like leg days, but this is my favorite leg workout! Love your workouts - thank you!!
I haven't used heavy weights in years, I haven't worked out at all in months, when I put this on I kept telling myself I can give up at any point, but as soon as I did the first squat I was hooked. I also loved how slow and controlled you made the movements. I'm so thankful for this video and you!
Hi Caroline...did your body weight arms earlier today...very hard but great! By the last round of decline push ups my arms would hardly work any more! This dumbbell lower body workout looks great...but I shall save it for the morning! Thank you, again and enjoy the rest of your evening! Matthew
Hi Matthew! How are you? I did her push-up WO this morning along with one of her shoulders + arms. Oh and the recent abs. 😂 I’m trying to catch up with her uploads.
But the crow hold ? I tried several times but couldn’t do it. How did you manage?
Hi Matthew! I agree... it was very tough... in fact my right shoulder is giving me a bit of trouble... nothing major but I’m going to rest and do legs and abs for a few days.
Hope you’re well.
I’m hoping for a 1 hour hiit upload tomorrow... crossing everything x
Hi Matthew, how are you? I hope those arms are working great tommorow so you can do this one.
Hi Matthew, I did the body weight arms today too! Those decline pushups were killer! 15 minutes was perfect because I definitely couldn’t do one more pushup!
@@thyiff2219 Hi .yes even I did the same combo yesterday mng. It's a suggession you can try crow hold with yoga block resting your head on block . I did that way . Enjoy your workout .have a nice day ...
That finisher was evil! I love it! ❤
This leg workout is more intense than some Men's leg workouts on YT. I add this one to my leg days
Best leg workout that I have ever done so farrrrrr !!! Thank you Caroline!!
You are really spoiling us Caroline with new surprises everyday!! This is super interesting as always!!! You are awesome!! Lots of love 😊❤❤
Loving the colors Caroline!
So loved this one today Caroline ❤️
Even though its only 15 minutes long it certainly is a burner..
I used 15kg x2 for the squats today was very proud of myself..
I love these short one's you do as they are always very good and you get a great workout from them..
Loved the hole format today and those curtesy one's they actually my favourite now ❤️
I then did your 20 minute's pumping cardio and now my whole body is on 🔥 😂
Loved the high knee skipping at the end as I kept up with you and smiled all the way through with you 😂
Thank you for another amazing workout ❤️
I was looking for something new this morning, I did the workout twice In a row with 35 lbs DBs instead, let me tell you, I'm dying on my sofa rn, what kind of sorcery was that?
Thank you so much! Just what I needed. This is the third time my gym has closed in a year and it’s been a major blow to my mental health! Happy I found you, and can’t wait to do more!
OMG that was amazing....Caroline is the GOAT!
I can't lie every time I see these workouts I start cursing. But the more I do the better I get. I'm starting to see real progress.❤
YOU'RE MY ARCH NEMESIS FOR BEING TOO PERFECT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Thank you for continuing to create different workouts focusing on one specific muscle group. Whether it’s just changing up the arrangement of moves or introducing new ones here & there, it’s more enjoyable when you have the option to alternate videos on those days. The shorter sessions also make it easier to customize & work into my daily fitness routine 👍
Thanks so much for providing these short workouts to complement EPIC round 2.....loving it. 🏋️♀️
And, thank you for the "tips". These are really helpful during the workout to ensure good form.
Hi Rebekah...yes I am really enjoying these shorter workouts...they are short but really intense! Yes, looking forward to epic 2 as well! Enjoy the rest of your evening! Matthew
Please do more lower body workouts with dumbbells thank you♡
Wow - 15 mins with 20lbs and I’m sweating like a dog! Great workout
kicked my but this morning, didn't know how weak my legs were until today. Only up from here!
Thank you for this workout :) After neglecting strength training for a few months, I’ve realized that I should start weight training again. I always come back to this workout. It’s quick & effective!
Thank you Caroline!
Can’t wait to do this tomorrow morning!
Your videos are how I start my days! We appreciate you!
Take care!
Hi Patricia...me too...I love to start my day with a Caroline workout! She is just brilliant! Have a lovely day! Matthew
So grateful, been on lock down for one year and have been working out everyday at home. But not getting the results I wanted until I started your workouts....now seeing the results. Got just a few weeks before my 70th birthday. Thanks so very much. loving it.
This leg workout is the bomb! Second time at it, and just really impacts those legs - either as a stand alone, or onto another short workout, brilliant structure and pace!!
Leg day is always my favorite 🤩
My legs were shaking by the end...love it!!! Thank you soooooo much Caroline! I'm soooo happy I found your videos.
Been doing this for about 8 months now with 20 pound weights. Only 2 months ago was I able to get through the whole thing. It's really a great workout!
Another great workout! I just enjoy those 15 or 20 or 30 minutes hard work videos. I also love the new music, nice change 😉. Thank you once again Caroline!!
Hi Manon...yes I enjoy these shorter workouts too! Yes...great music! Have a lovely day! Matthew
Very short yet effective! Thank you.. I’ll save this in my bucket list!
This is definitely one of the best lower body workouts I've seen on you tube. I love the way she explains it beforehand.
that stretch music at the end is always music to my ears🥵🤍
Hellow Caroline!It is a little late,hear in GREECE,so i woll do it tomorrowHave a good night!
Saw this last night but decided to do it this morning. Execllent 15mins all the basics, great pace and a great workout.
@AnthonyCarson morninnnnnnng 😜 super wee 15min leg burner 😅🦵
@@samanthamilner4486 I knew you would love this Sam 😀 me too and its over before you know it 😜. So Im planning HIIT later and biceps maybe unless we get a notification of something new 😉 we have a sunny day today Sam 😎 😃
@@anthonycarson2541 all my favourites in one 15mins the sumo set drop set was awesome, loved it, 😃 I did spinning after, 🚴♀️ and feel better for it. 😁 Enjoy the sun ☀️
@@samanthamilner4486 I do like a wee Sumo Sam. Thats two good legs sessions this week. My triceps where done yesterday after the Push-ups on Tuesday night
@@anthonycarson2541 those sparrow legs will be matching the guns come summer 😂👌👊🦵 really enjoyed this week with the extra short workouts that have been added. 😃
I love that this routine is so organized, has enough time to rest and shows what the next exercise is so you wont get rattled on what to do next. Very beginner friendly!. Some workout exercises i have seen on yt is they say what the next move while the countdown is already starting so it confusing.
Thanks for your workouts! Im really loving it! ❤❤
Your workouts are always a satisfying challenge and I come away feeling sweaty, stronger and accomplished. Thank you Caroline!
Todos os dias treino,com a melhor personal 💪🏻🇧🇷❤️
I guess this will be my next leg day! Thank you!!
Hi...yes I shall do it tomorrow too! Have a great workout! Matthew
I just love the dynamic nature of your workouts. The progression from static to compound to pulsing always make we shake. You make me tone and functionally strong. Thank you and I love the written cues in this one, reminded to weight train like I’m in a yoga class!
Easily the best, most straightforward and easy to follow leg workout I’ve come across! Also so happy you include stretching!
Thank you for these short tough effective workouts 🙏 Also, you made me fall in love with leg workouts from the get go I met you 😍
Adding this to my playlist,I do your workouts daily but I can't do any floor ones so these are perfect and gonna 🔥I so much appreciate that you show us each move before you do it..editing is 👍your moving up and will surpass into the millions and your are so deserving of it..thank you so much 💖
Hi Maria...hope you enjoy the workout! Yes Caroline is so brilliant and careful with her descriptions...both the written description of the video and the excellent editing of the video itself! Have a great workout! Matthew
Thank you Maria! I hope you continue to enjoy your training! This workout is short but gets the job done!!👊🏼😁
@@CarolineGirvan I was wondering, how long have you been a personal trainer. Also what is your best exercise vid for each. You have a few arm workouts and a few leg, which ones are the most effective?
I love love LOVE these shorter workouts! So much easier to fit into my schedule, but also fun to mix & match when I have more time, or even split into 2 different times of the day. The 1 hour ones, while effective, just seem a bit too long and I really have to block a solid chunk of time to dedicate to them that isn't so easy for me.
I am grateful for your work, as a mom of 3, I need to stay healthy and fit and these workouts are perfect for this ! And thank you that it is NO COST! I pray you will be compensated by TH-cam for your work!! God bless!
Caroline, you need to do the watermelon challenge! Your legs are super strong.
I see Caroline as being too CLASSY for that.👑 Just sayin....
Thank you very much and good luck 💖
Love your short workout! It’s doable and can be fit in with busy life. Thank you Caroline!
I feel so much stronger after doing your strength training videos. Thank you so much, and I also appreciate you putting your cool down/stretches with it.
Hope you're all having as much fun as I am mixing and matching all these mini-workouts every day!
Loving it 😊
Hi Kathy...yes loving it...love being able to mix and match these shorter workouts! Hope all is good for you! Matthew
I was literally looking for a leg workout rn lmfaoooo
Each time I do this workout my legs are sore for minimum 3 days. I love it! I hope to be more consistent with it but my job keeps me so busy. But got up this morning and got back to it. Thanks for a great workout!
I'm so grateful to discovery you Caroline! After being so sedentary during the pandemic, you are a blessing. Your instructions, strength, smile and fun-loving spirit keep me motivated!
We can do anything for 15 minutes, right!? Go BIG or go home! 🤣 Gonna go hard & heavy when I do this tomorrow!! 👊🏻🔥
UPDATE: Just smashed out this workout with 2-25lb weights!! 👏🏻 It (2-25lbs) wasn’t as hard as I thought it would be and my grip went before my legs! Here’s to strength we didn’t know we had!! 🥳 Loved this short little burner Caroline!! 🔥💕 Thank you girl! We added on her 20 Minute Ankle Weight from last week and it was a great ‘finisher’! 🔥🔥
Hi Bethany, you can say that again. How are you? This was pretty fantastic!
@@jeanetteferguson5082 doing well! Thanks! I bet it was! Can’t wait to do this!
Hi Bethany! Good luck tomorrow! Let me know how you go! I love her short WOs. One of my al-time favorite glutes WO from Caroline is an 18-minute one. 🙂
@@thyiff2219 which one? I love her 20 Minute Glute Band workout!! 🍑 Although I add a weight to the thrusts!
@@bethanybauk I’m so glad you asked!!! 😆 Here’s the link:
th-cam.com/video/VjGOiFr5oAk/w-d-xo.html
DBs are all you need. This will be a perfect one to go heavy with your weights. Caroline did a stellar job with the explanations and tips at the beginning as well. I was sore for 3 days the first time I did it. 🔥 I have done it 3 times but my husband does this workout twice a month as least. 😂
This is exactly what I needed as I ease my 53 year old body back into workout-mode.Thank you 🙏🏽 and YES!!! I subscribed!💕
I'm not one for posting comments, however I have to say how amazing your workouts are! I look forward to new ones daily! I have changed the way my body looks and that is all thanks to you! Thank you so much for all your hard work and effort could not have got to where I am without it! Still a long way to go but enjoying it thoroughly!
29:00 The surprise ending kept me waiting to the end and after getting to the end it filled the satisfactory hole in my heart. Thank you
I'm so happy that I found you. I'm on day one of getting back on the wagon and put my body in the great shape again, it was once!!! THANK YOU :))
I just did another 15 min dumbbell leg workout of hers, definitely do this next leg day! I love having a burn out session in the end. I also use Caroline’s 5 minute lean leg workout as a finisher, well I love all her workouts 🖤
Road to 1 million get her there guys
I love your short videos because I can do cardio and strength in the same session before I go to work ♥️ Thank you!
As someone who's been looking to get back into working out (I'm overweight and really need to lose it and tone my body), I honestly really enjoy your workouts. Currently adding this to my routine. Already loving your Arms and Shoulders workout (that has proved highly effective btw!).
Love that your videos are straight forward, minimal talking, and easy to follow. It's like I'm just along for the workout and I definitely feel it around the same times you do LOL. I feel like I'm right there with you when you're taking a breather during a break from the previous workout. I also definitely appreciate that you keep your cool down stretches in the video. I often just want to flop down on the floor but your videos make me feel good about the workout and want to do a good bit of cool down to really feel it.
Omg love her workouts! She's the best, so happy there is no talk just sweat!! :)
I ran through this twice this morning and I’m drenched. Great, quick workout!
Hi, Caroline! Hey, girl, it made me passionate about short workouts. It looks so simple, and in fact all the exercises that will make my legs "wow" 😁😊 ♥ ️. Thank you very much! 🙏
Hi Pepa...yes I enjoyed this one too! Have a great day...cool, but really sunny here today in south of England! Matthew
It was exactly what I needed. No time wasted. I did my own warm up and was ready to go. Got a burn and then the cooldown...once again perfect! Thank you!
These workouts are just super. The right length and not monotonous. I just did a couple short ones and I feel great! Thank you!
What an amazing video. Easy to follow along with the previews and the way she does each workout. Haven’t been able to finish the 15 minutes as I tire out around the 11th minute… but god bless her stamina and strength! Killer muscles !
This is the best we’ll thought our workout I’ve ever done. Even had a cool down!! 👏🏼👏🏼👏🏼